Sample Bodybuilding Training Schedule #2

Workout Notes:

1. Ensure that all sets are performed with impeccable technique and taken to failure; the point at which performing another repetition with good form becomes impossible.

2. Rest 60 seconds between sets.

3. There should be no rest between exercises listed as a superset. Only rest for 60 seconds after the second exercise of the superset is executed.

4. Perform this routine for a month, doing 3 days on and 1 day off. Alternatively, you can work out 5 days a week by doing your workouts on Monday, Tuesday, Wednesday, Friday and Saturday. That leaves Thursdays and Sundays always off. If you have a good recuperation capability, then simply workout from Mon-Fri resting over the weekends.

Workout (A): Chest, Back, Calves

Chest and Back:

Incline Dumbbell Bench Press and One Arm Row Superset 3 sets of 8-10 reps

Bench Press and Wide Grip Pull-ups to Front 3 sets of 8-10 reps

Flyes and Neutral Grip Pull-ups 3 sets of 10-12 reps

Calves:

Seated Calf Raises and Calf Press Superset 3 sets of 12-15 reps

Workout (B): Thighs, Hamstrings, Abs

Thighs and Hamstrings:

Leg Extensions and Lunges Superset 3 sets of 12-15 reps

Wide Stance Squats and Leg Curls Superset 3 sets of 8-10 reps

Leg Press and Stiff Legged Deadlifts Superset 3 sets of 10-12 reps

Abs:

Leg Raises and Crunches Superset 3 sets of 15-25 reps

Workout (C): Shoulders, Biceps, Triceps

Shoulders:

Military Press and Upright Rows Superset 3 sets of 8-10 reps

Rear Delt Machine 3 sets of 12-15 reps

Biceps and Triceps:

Barbell Curls and Triceps Pushdowns Superset 3 sets of 8-10 reps

Preacher Curls and Lying Dumbbell Triceps Extensions Superset 3 sets of 12-15 reps

Conclusion

I hope that these sample bodybuilding workouts show you how even on limited time you will be able to get great results from your gym efforts. Try them out and let me know what you think!